17-23.1

pretty solid week. had to really bite myself in the tongue not to get excited and keep those 3h bike trainer rides purely aerobic. the strength training really, really tightens up your muscles. ouch.

mon bike trainer 35 min inc. 20 min/322 watt average HR 172 + gym workout, squats, leg press
tue swim 45 mins 2000m 2*(400m/6.39-300m/5.00-200m/3.10-100m/1.25) threshold pace 
wed bike trainer 3h/245 watts + run 1h
thu bike trainer 45 mins inc. 20 min/323 watts avg HR 174
fri run track session 10*1000m "pyramid scheme" 4.15 -3.30.4.15 + gym workout, bench press, back
sat bike trainer 3h/245watts
sun bike trainer 3h /245watts + run 1h
total 14.30h